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APA3325-Fitness Training Principles > Lecture 1 > Flashcards

Lecture 1 Flashcards

1
Q

What are 3 key fitness training principles in human kinetics?

A

Biomechanics, anatomy and physiology

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2
Q

What are 3 key considerations for the fitness training principles?

A

1. Biological

-Age, gender, genetics
-Physiological reactions
-Tissue health

-Mental health
-Emotional health
-Beliefs & expectations

-Interpersonal relationships
-Social support dynamics
-Socioeconomic status

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3
Q

What are the 3 types of muscular contractions?

A

Concentric
Eccentric
Isometric

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4
Q

What other factors contribute to health other than exercise?

What type of factors are these?

A
  • Social circle/support system
  • Nutrition
  • Tobacco/drug/alcohol consumption
  • Risk management (safe practices for: automobiles, sex, sun exposure, annual check-ups)
  • Stress management
  • Sleep
  • Behaviours/insight (personality/positive outlook)

biopsychosocial considerations

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5
Q

What are components of a typical action plan?

A

Element to improve/change
Reason for change
Steps to be completed
Potential obstacles
Steps to overcome obstacles
Tools/Resources

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6
Q

What are components of SMARTEST goals?

A

Specific
Measurable
Achievable
Realistic
Timely
Evaluate
Support
Trust

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7
Q

What are the 5 stages of the transtheoretical model of change?

A

Precontemplation
Contemplation
Preparation
Action
Maintenance

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8
Q

What are some key characteristics of the precontemplation stage?

A
  • ‘I don’t have a problem.’
  • Individual is not intending to take action in the foreseeable
    future (can be unaware that their behaviour is problematic)
    -Possibly unaware of consequences
    -Possibly attempted to change habits/situation in the past but
    failed
    -Obstacles&raquo_space;> Benefits
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9
Q

What are the some key characteristics of the contemplation stage?

A

-‘Is this change worthwhile?’
-Individual is beginning to realize that their behaviour is problematic and starts to look at the pros and cons of their
continued actions.
-Individuals can remain in this stage for several months, even
years.
-Obstacles ≥ Benefits

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10
Q

What are some key characteristics of the preparation stage?

A
  • ‘I’ll start on Monday!’
  • Individual is intending to take action in the immediate future and
    may begin taking small steps toward behaviour change.
  • Action plan created (‘I will start working out 5x/week as of
    Monday.’)
    -Obstacles < Benefits
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11
Q

What are some key characteristics of the action stage?

A
  • ‘I’m doing it!’
  • Individual has made specific overt modifications to change their habits/problem behaviours (or in acquiring new healthy behaviours).
  • The individual must resist temptations and obstacles that can hinder their success.
  • Confidence in their ability to succeed is an important factor in their success.
  • Having attainable and predetermined goals helps in attaining objectives (SMARTEST goals)
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12
Q

What are some key characteristics of the maintenance phase?

A
  • ‘I can’t believe how I used to be!’
  • Individual has been able to sustain action for at least 6 months
    and is working to prevent relapse.
  • Some changes require longer periods of time before they are
    perceived as being effective (5+ years).
  • Ex: quitting smoking
  • 12 months (43% chance of relapse)
  • 5 years (7% chance of relapse)
  • Objective: prevent relapse or regression
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13
Q

How do people progress through the stages of the transtheoretical model of change?

What is the key to success with this model?

A
  • Progress through stages rarely linear
  • Individuals can be at different stages
    for different behaviours
     Ex: In action phase for healthier
    eating habits but in precontemplation phase for workout regimen.
  • Strategies to facilitate behavioural
    changes vary from stage-to-stage
  • Key to success: identifying the stage
    and applying the process of change
    that is applicable to this specific
    stage.
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14
Q

What is involved in the “consciousness raising” strategy for change?

A
  • Consciousness Raising
     The process of raising general awareness of a behaviour and its consequences. Recalling some of the dangers of the specific behaviour raises consciousness on the issue.
     LEARN, EVALUATE, INVESTIGATE, THINK
     Ex: Learning the long-term side effects of smoking.
    Evaluating what produce in my diet is high-fat. Investigating what I spend too much money on. Thinking what are the
    benefits of weight loss.
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15
Q

What is involved in the “environmental re-evaluation” strategy for change?

A
  • Environmental Reevaluation
     The process of reassessing how the behaviour impacts the physical or social environment surrounding that person.
     Ex: Showing a friend a documentary on how plastic waste affects climate change can encourage them to evaluate how
    much plastic they use every day.
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16
Q

What is involved in the “dramatic relief” strategy for change?

A
  • Dramatic Relief
     The process of emotionally responding to information about a behaviour and its consequences.
     Ex: If you have ever watched a powerful anti-smoking commercial and recognized your intense feelings after the commercial, you have undergone dramatic relief.
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17
Q

What is involved in the “social liberation” strategy for change?

A

Social Liberation
 The process of seeing opportunities that allow for the behaviour to change.
 Ex: When cities started to ban smoking in bars and restaurants, social liberation was taking place. More people were encouraged to quit smoking because they would have to go outside to smoke and wouldn’t be tempted while eating
a meal.

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18
Q

What is involved in the “self re-evaluation” strategy for change?

A

Self Reevaluation
 Connects the individual to their behaviour and its consequences.
 Ex: People who are trying to be more fit may try to find role models who exercise regularly and whose physique they admire. Connecting good behaviours to those role models
can help undergo self reevaluation.

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19
Q

What is involved in the “self liberation” strategy for change?

A

Self Liberation
 The process of committing to the behaviour change.
 Ex: When you set a New Year’s Resolution, you undergo the process of self-liberation.
 Providing yourself with ‘options’ or ‘resolutions’ for one behaviour change has been demonstrated to increase
changes of successfully changing the behaviour.
 Ex: Eating right, working out or taking daily walks are all options that lead to a healthier life

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20
Q

What is involved in the “healthy relationships” strategy for change?

A

Helping Relationships
 A crucial element for behaviour change.
 This process includes building a support system (meetings or engaging in discussions with others).
 Ex: Attending AA meetings.

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21
Q

What is involved in the “counter conditioning” strategy for change?

A

Counter Conditioning
 Helps to shift the individual’s perspective from ‘quitting’ or ‘losing’ a habit to ‘gaining’ or ‘beginning’ a more positive habit.
 Discovering more positive alternatives to current behaviours helps to counter-condition the individual and set them up for success.
 Ex: Replacing an evening beer with an evening cup of tea.

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22
Q

What is involved in the “reinforcement & management” strategy for change?

A

Reinforcement & Management
 The process of both rewarding and reevaluating behaviour after an individual takes action.
 Ex: Did you go to the gym every day this week? Offer yourself a reward. Did your partner fail to meet their step
count goals during the week? Take some time to recognize the shortcoming and reassess.

23
Q

What is involved in the “stimulus control” strategy for change?

A

Stimulus Control
 A crucial strategy to avoid triggers and relapses.
 The individual undergoing change must understand what stimuli are triggering and when they appear.
 Using stimulus control, the individual then removes the stimuli from their lives or makes a plan to manage it.

24
Q

When is each strategy for change useful along the timeline?

A

refer to slide 31 of lecture 1

25
Q

What are 3 important factors associated with relapse?

A
  1. Stress
  2. Social Situations
  3. Cravings
26
Q

What is the definition of physical fitness?

How does efficiency relate to the concept of physical fitness?

A

– The ability of your body systems to work together efficiently to allow you to be healthy and perform Activities of Daily Living(ADLs).

  • Efficiency refers to completing ADLs with the least effort possible
    – Being able to respond to normal life situations (ex: doing laundry)
    – Being able to respond to emergency situations (ex: running to get help)
27
Q

What are the 2 categories of physical fitness?

A
  1. Health-Related Components
     6 parts
  2. Skill-Related Components
     5 parts
28
Q

What are the 6 components of health-related fitness?

A

a) Cardiovascular Endurance
* The ability to exercise body for a long time without stopping
b) Strength
* The amount of force your muscles can produce.
c) Muscular Endurance
* The ability to use your muscles many times without tiring.
d) Flexibility
* The ability to use your joints fully through a wide range of motion
without injury.
e) Body Composition
* Different types of tissues that make up your body
f) Power
* The ability to use strength quickly (strength and speed)

29
Q

What are the 5 components of skill-related fitness

A

a) Balance
* The ability to keep an upright posture while standing still or moving.
b) Coordination
* The ability to use your senses together with your body parts or to use two or more body parts together.
c) Speed
* The ability to perform a movement or cover a distance in a short time.
d) Reaction Time
* The amount of time it takes you to move once you recognize the need
to act.
e) Agility
* The ability to change the position of your body quickly and control
your body’s movements.

30
Q

What are benefits of physical fitness in the physical sphere?

A
  • Slows down aging process
  • Increases levels of energy
  • Improves posture and physical
    appearance
  • Helps with weight management
  • Improves muscular endurance and
    strength
  • Strengthens bones and decreases
    risk of osteoporosis
  • Decreases risk of cardiovascular
    disease and Type II diabetes
  • Decreases risk of some cancers
31
Q

What are benefits of physical fitness in the affective/social sphere?

A

AFFECTIVE SPHERE
* Decreases tensions
* Helps with stress management
* Improves self-image
* Helps control mood swings
* Helps improve overall psychological
well-being

SOCIAL SPHERE
* Helps improve family and social
relationships
* Increased opportunities for social
interactions

32
Q

What are benefits of physical fitness in the cognitive/occupational sphere?

A

COGNITIVE SPHERE
* Improves concentration
* Helps with motivation to improve
lifestyle habits (stop smoking, decreased alcohol consumption, nutrition)
* Stimulates creative thinking

OCCUPATIONAL SPHERE
* Decreased absence/sick days
* Increased productivity
* Decreased employee turn-over
* Increased networking opportunities

33
Q

What are benefits of physical fitness in the spiritual/environmental sphere?

A

SPIRITUAL SPHERE
* Develops appreciation of mind-body
connection
* Improves appreciation of healthy
environment
* Helps improve compassion for
individuals with special needs

ENVIRONMENTAL SPHERE
* Develops appreciation for nature (clean
water/air)
* Increases chances of recycling and
preservation of natural ressources
* Increases interest regarding healthy
eating/living (elimination of toxins in
food)

34
Q

What are the layers of the rehab pyramid?

A
  1. Education
  2. General movement(ADLs)
  3. Resistance training
  4. Manual therapy
  5. Other
35
Q

What are 6 general principles of strength & conditioning?

A
  1. Progressive Overload
  2. Specificity
  3. Reversibility
  4. Individualization
  5. Periodization
  6. Rest & Recovery
36
Q

What is the definition of progressive overload?

A
  1. Progressive Overload
    – The gradual and systematic increases
    in training stress to maintain tissue
    overload and to provoke continued
    training adaptation
    – Exposure of tissues to greater than
    accustomed-to training stress
    – Suggested to be the most important
    factors in the development or
    improvement of physical fitness.
    – Physiological adaptation of sollicited
    system.
    – Decreases/delays system fatigue

Insufficient overload = no change
Excessive overload = risk of injury
Progressive overload = improvement in solicited system

37
Q

What is the definition of specificity?

A
  1. Specificity
    – The observation that fitness/performance improves through
    training movement patterns and intensities of a specific task and
    fitness type (strength, power, endurance or flexibility)
    – Only the sollicited muscles or systems that are trained will improve.
    – The body adapts based on the imposed demand.
38
Q

What is the definition of reversibility?

What are 2 important considerations?

A
  1. Reversibility
    – The observation that withdrawal of tissue loading results in loss of
    beneficial fitness/performance adaptations.
    – The changes acquired following an exercise can begin to decrease
    as quickly as 48h following a training session.
    * Complete loss of improvement can be observed within 2-4
    months of cessation of activity.

– Important considerations:
* Modifications rather than complete cessation of activities following an injury
* Modify physical activity schedule during vacations/off-season.

39
Q

What is the definition of individualization?

A
  1. Individualization
    – The modification of training to account for an individual’s unique
    capacity for and response to training.
    – Some individuals focus their training regimen on tasks that are
    simpler/easier and avoid performing the more challenging tasks
40
Q

What is the definition of periodization?

A
  1. Periodization
    – The planned systematic and structural variation of a training program over time.
    – Cycling of training variables (activity, rest, frequency, intensity,duration) within a training program aims to maintain optimal training stimulus, address changing goals and individual variability and avoid overtraining, injury and burnout.
    – Microcycles, mesocycles and macrocycles used as a framework.
41
Q

What is the definition of rest & recovery?

A
  1. Rest & Recovery
    – An important, often overlooked, principle
    – Periods of rest/recovery between:
    * Training sessions
    * Training sessions focusing on the same objectives, systems or
    muscle groups
    – Active vs passive rest
    * Passive: time
    * Active: meditation, yoga, stretching, foam rolling, etc (activities that favour an optimal balance between sympathetic and parasympathetic nervous systems)
    – Factors to consider:
    * Nutrition, sleep & stress
42
Q

What are the objectives of the initial consultation?

A

OBJECTIVES
– Assess the compatibility between the kinesiologist/personal trainer and client
– Discussion regarding goals and objectives related to training
– Establish kinesiologist-client consent
– Evaluate risks associated to physical activity participation

43
Q

What are the objectives of the initial consultation for athletes & high performance in a subjective context?

A

OBJECTIVES
– Identify the health- and skill-related components required for sport
participation
* Strength (muscle-specific), power (muscle-specific), energy systems, etc
– Identify sport-specific injuries (prevention)
– Subjective assessment of athlete weaknesses
* Can they identify their weaknesses?
– Ex: Biomechanics: the athlete reports lacking trunk rotation
towards the right vs the left
– Ex: Performance: the athlete mentions lacking ‘explosion’ during sprints

44
Q

What is the physical activity readiness risk assessment?

A

– Physical Activity Readiness Questionnaires
* PAR-Q+
* CSEP Get Active Questionnaire
– Lifestyle habits assessment
– Cardiovascular risk assessment
– Identification of non-diagnosed medical conditions

45
Q

What are risk factors for cardiovascular disease?

A

High Risk – one or more of the following:
– Heart murmur
– Unexplained fatigue
– Dizziness or fainting episodes
– Ankle edema
– Irregular or high heart rate
– Unexplained shortness of breath
– Intermittent limping or unexplained calf pain
– Breathing discomfort when not in seated position or sleep apnea
– Neck, jaw, chest and/or arm pain/discomfort that could be caused by lack of
circulation
– Chest pain during physical activity
– Family hx of cardiac disease, myocardial hypertrophy, QT Syndrome,
Marfan’s Syndrome, arrythmia

46
Q

Do moderate and high risk individuals need to see a physician before exercise?

What does physician referral mean?

A

Moderate and high risk individuals should be assessed by a physician before beginning moderate-to-intense physical activity

  • Ask client for complete list of medication to complete their file
    – Amitriptyline? Luminal? Concerta? Plendil?
    – Ask your client for more information!
  • Research potential side effects and contraindications to exercise or certain
    exercises
    – Ex: A nitro patch to facilitate cardiac function can provoke orthostatic
    hypotension (difficulty with changes in position)

Prepare a letter with your questions and concerns based on the pre-
participation questionnaire and initial consultation. Include all pertinent
documentation

47
Q

What are some other considerations before beginning an exercise program?

A
  • Informed consent
    – Clause regarding understanding and acceptance of risks
    – Medicolegal aspect
  • Children and pre-participation
    – Parental consent
  • Documentation
  • Previous injuries
  • Occupation
48
Q

What are the objectives of the initial consultation for athletes & high performance in an objective context?

A

OBJECTIVES
– Identify the health- and skill-related components required for sport
participation
* Strength (muscle-specific), power (muscle-specific), energy
systems, etc
– Identify sport-specific injuries (prevention)
– Subjective assessment of athlete weaknesses
* Can they identify their weaknesses?
– Ex: Biomechanics: the athlete reports lacking trunk rotation
towards the right vs the left
– Ex: Performance: the athlete mentions lacking ‘explosion’ during sprints

OBJECTIVES
– Objective assessment of athlete weaknesses
* The purpose of pre-participation testing (performance)
* Sport-specific test choice
– Ex: why would you assess 10km cardiovascular endurance
for a shotputter?
uOttawa.ca
Bianca Brigitte Rock CAT(C), MSc., PhD(c) – APA3325 Lecture I Fall 2023

49
Q

What are components of the objective assessment for the general population?

A

GENERAL POPULATION
- In chronological order:
1. Tests at rest (ex: HR, height, weight, body composition, waist circumference)
2. Tests that don’t cause fatigue (ex: flexibility, balance)
3. Strength tests
4. Localized muscular endurance tests (ex: partial curl-up, YMCA bench press)
5. Aerobic-capacity tests (ex: step test, Cooper test)

50
Q

What are components of the objective assessment for the athletic population?

A

ATHLETIC POPULATION
- In chronological order:
1. Tests at rest (ex: HR, height, weight, body composition, waist circumference)
2. Tests that don’t cause fatigue (ex: flexibility, balance, FMS)
3. Agility tests (ex: t-test, pro-agility)
4. Strength and power tests (1RM power clean, 1RM squat)
5. Sprints (ex: 40-yard dash)
6. Localized muscular endurance tests (ex: push-ups)
7. Anaerobic-capacity tests (ex: 300-yard shuttle)
8. Aerobic-capacity tests (ex: 1.5mile run, YMCA cycle ergometer test)

51
Q

What are special considerations for the general population?

A

GENERAL POPULATION
- Training experience
- Physical fitness level at the time of the test
- Age
- Environmental factors (temperature, humidity, altitude, air pollution)
- Injury or chronic pain
- The individual’s goals and objectives

52
Q

What are special considerations for the athletic population?

A

ATHLETIC POPULATION
- Specificity of sollicited metabolic and energy systems
- Specificity of biomechanical movement patterns
- Training experience and status
- Age and biological gender
- Environmental factors (temperature, humidity, altitude, air pollution)
- The individual’s goals and objectives as well as the team’s goals and
objectives

53
Q

What are important tests for the general population?

A
  • Vitals (HR, BP)
  • Anthropometry (BMI, weight and height, skin folds, waist-height ratio)
  • Cycle ergometer test (YMCA cycle ergometer)
  • 12’ walk-run
  • 1 & 1.5 mile run
  • Rockport Walk Test
  • VO2max estimation without exercise
  • 1RM bench press
  • 1RM leg press
  • YMCA bench press
  • Partial curl up
  • Prone double-straight leg raise test
  • Sit and reach
  • FMS
54
Q

What are important tests for the athletic population?

A
  • 1RM (bench press; bench pull; back squat; power clean)
  • Jumps (standing long jump, vertical jump, static vertical jump)
  • Reactive strength test
  • Margaria-Kalamen test
  • 300-yard shuttle
  • Partial curl-up
  • Push-up
  • YMCA Bench press
  • Run (1.5mile, 12min)
  • Yo-yo intermittent recovery test
  • Maximal aerobic speed test
  • T-test
  • FMS
  • Hexagon test
  • Pro-agility test
  • 505 agility test
  • Straight line sprint test
  • Balance Error Scoring System (BESS)
  • Star Excursion Balance Test (SEBT)
  • Sit and reach
  • Overhead squat

APA3325-Fitness Training Principles (4 decks)

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